I created this guide because many of my clients experience bloating and digestive distress after they drink smoothies. I’m here to tell you it doesn’t need to be that way.
- Smoothies are easy to digest.
- Smoothies are the perfect meal when you have digestive distress.
- Smoothies are the perfect meal when you want
to lose weight. - Smoothies are great for post workout,
meals or snacks. - Smoothies are loaded with nutrients and minerals.
- Smoothies should be your best friend, which is why I created this guide loaded with smoothies that WILL NOT bloat you.
So what’s the deal with smoothies? Are they good for you?
Smoothies are:
- Chock full of vitamins, enzymes, and minerals
- Easy to digest, which means optimal assimilation of nutrients
- Great for stabilizing blood sugar (you will see each smoothie here has a healthy fat, and fat is key for blood sugar stabilization)
- A fabulous way to consume a variety of different fruits or vegetables at one time
- Terrific for cleansing the body of toxicity
- An easy way to add more fiber to your diet for optimal bowel function
Why is blending your smoothie beneficial?
- The health of your body depends on your digestion. When you blend your foods, you’re supporting digestion. Your body doesn’t have to work so hard to break down the nutrients, as they’re already in a pre-digested state.
- Did you know that 80% of your energy is spent digesting and assimilating your nutrients? So why not support your body to do less work?
- Instead of having to prepare and eat cup after cup of healthy greens or fruits, you are packing them into one nutrient-dense smoothie.
Choosing your blender:
- Vitamix is a super powerful blender with a very strong motor that not only can blend smoothies, but also can make nut butters and even soups; however, at around $499, it is an investment.
- Blendtec is another option similar to Vitamix and costs about $350.
- Nutribullet is a great alternative, as it costs only $99.
- A blender at Costco, Wal-Mart, or Target will typically cost you around $20.
How to Make a Delicious, Energizing Smoothie:
- Choose the liquid – water, coconut water, or a dairy-free milk
- Choose your greens – kale, spinach, parsley, Swiss chard, collards, or lettuce
- Choose your fruit – banana, apple, berries, mango, or leave out the fruit
- Choose your fat/protein – hemp seeds, hemp protein, nut butters, avocado, coconut oil, flax or chia seeds
- Add a superfood – maca, raw cacao, bee pollen, shredded coconut, goji berries, camu camu, or any other of your choosing
MAKING IT WORK FOR YOU
If you find you bloat when you consume a smoothie, then don’t throw everything but the kitchen sink in there. The reason people have initial trouble digesting smoothies is because there are too many elements to assimilate.
Simple recipes like the ones below have helped me and clients reduce bloating and improve digestion. For my clients who have severe allergies, hampered digestion and a tough time digesting fiber, some find making a smoothie with one fiber rich food works well.
If you are a cool-bodied person by nature, you can add warming spices to your smoothie to improve digestion and nutrient assimilation. Try using cinnamon, nutmeg, ginger, turmeric, or cayenne. I suggest starting with a dash and then increasing to 1/2 teaspoon.
If you are a warm-bodied person by nature, you can add in cooling spices, such as mint, cilantro, or cardamom.
A simple easy-to-digest smoothie would be:
1 ½ cups dairy free milk or water
1 Vegetable or Fruit
½ avocado or 1 teaspoon coconut oil
1 scoop plant based protein
As your digestion gets better, you’ll find you can add more fiber, and combine a variety of fruits and vegetables with ease. The recipes below are easy to digest and follow basic principles of food combining taught by Donna Gates, one of my teachers.
DE-BLOAT SMOOTHIE RECIPES
For each smoothie, simply blend all the ingredients in a Vitamix, high-speed blender, or normal standup blender. If needed, add water to reach your desired thickness.
Use organic produce whenever possible. You can add extra protein to any smoothie by including either a scoop of your favorite protein powder, such as Nutiva hemp protein or 3 tablespoons of hemp seeds.
ALL SMOOTHIES SERVE 1-2 PEOPLE.
BELLY LOVE
1 ½ cups dairy free milk or coconut water
½ cup spinach
1/2 cup strawberries
1/2 avocado
1 tablespoon coconut oil
Dash of cinnamon
Stevia or raw honey to sweeten
NOURISHING SMOOTHIE
1 cup dairy free milk or coconut water
1⁄2 large cucumber peeled and sliced
1 cup blueberries
1 scoop plant based protein
1 tablespoon ground flaxseed meal
1 tablespoon raw, organic honey or stevia to taste (optional)
CHOCOLATE BANANA BLISS SMOOTHIE
1 cup dairy free milk or coconut water
1 ripe banana
1/2 cup kale
2 tablespoons cashew butter or almond butter
1 tablespoon raw honey
2 tablespoons raw cacao
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